Approved Log Najona's Log

[Vadim Fedorov]

you are rolling now nothing's gonna get in your way

 

[wootoom]

I love to see this hardcore training volume

 

[Najona]

Heck of an update I like how you keep things fun

I'm blushing here, thanks

 

[Najona]

I love to see this hardcore training volume

I'm encourage by your compliment, thanks

 

[Najona]

you are rolling now nothing's gonna get in your way

Hopefully not, thanks

 

[Najona]

A+++ job on this training

So much encouragement, thanks

 

[Najona]

lots of good exercises on this log

I'm trying my best, but open to suggestions

 

[Najona]

keep up the good work I like how you're pushing it

I will, thanks for the compliment

 

[Najona]

keep up the good work we love to see your success

Thanks for the compliment, I will keep trying my best

 

[Najona]

09-09-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 15 reps
- Weight: 122 lbs

2. Dumbbell Shoulder Press
- 3 sets of 20 reps
- Weight: 20 lbs each db

3. Lat Pulldowns
- 3 sets of 20 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 20 reps
- Weight: 20 lbs each db

5. Bicep Curls
- 3 sets of 20 reps
- Weight: 20 lbs each db

6. Tricep Dips
- 3 sets of 20 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower body

Breakfast:
- Oatmeal (1/2 cup dry oats) with banana slices and chia seeds (1 tbsp)

Snack:
- Cottage cheese (1/2 cup) with pineapple chunks

Lunch:
- Turkey wrap with whole grain tortilla, lettuce, tomato, and avocado slices
- Side of baby carrots

Snack:
- Protein shake (1 scoop protein powder with water or milk)

Dinner:
- Stir-fried tofu (4 oz) with mixed vegetables (bell peppers, broccoli, carrots) and a side of brown rice (1/2 cup cooked)